Every year, when we turn the clocks back and Daylight Saving Time comes to an end, I can’t help but feel a little pang of sadness. Like so many of us who live at the shore, I cherish the long summer days; the sunset walks on the beach, the evening bike rides along the boardwalk or through the neighborhood, and that warm, golden light that seems to linger forever. When the sun starts setting before dinner, it feels as though a piece of the day has been taken from us.
On Sunday, Nov. 2, we “fall back” and gain an extra hour of sleep. While that sounds like a good thing, the sudden shift to darker evenings can affect our energy, mood, and even our health. Our bodies operate on an internal timekeeper called the circadian rhythm, which responds to changes in light and darkness. When the daylight changes abruptly, it throws off our natural balance.
Light is one of the most powerful cues for our brains. Morning sunlight signals our bodies to wake up, while darkness triggers the release of melatonin, the hormone that prepares us for sleep. When we lose evening light, there can be a drop in mood-regulating serotonin, leaving some people feeling sluggish or down. For those who are sensitive, the change can even trigger Seasonal Affective Disorder, a mild form of winter depression that tends to appear when the days grow short.
What we can do
If you feel more fatigued, irritable, or less motivated after the clocks change, you are not alone. Studies show that it can take several days or even a week for our bodies to adjust. The best way to adapt is to seek out light, especially early in the morning. Open your blinds as soon as you wake up, take a walk outside, or sit by a window while you have your coffee. Natural sunlight helps reset your internal clock and tells your body that it is time to be alert.
Sleep is another area that can get thrown off. Even though we technically gain an hour, many people go to bed later and end up feeling groggy anyway. Try to stick to your usual bedtime and wake time, even on weekends. Keeping a consistent schedule helps your body transition more smoothly.
Our mood is also deeply influenced by movement. When the weather cools and daylight fades, it is easy to skip workouts or spend more time indoors. Yet regular exercise boosts serotonin and endorphins, which naturally lift our spirits. Bundle up, grab a friend, and take a walk along the beach or the bay. The crisp air and ocean view can be incredibly restorative, especially during the quieter months when the shore takes on a peaceful calm.
If you find it difficult to get outdoors, consider using a light therapy lamp in the morning. These devices mimic natural sunlight and can help regulate mood and sleep patterns. Eating well also supports energy and mental health. Focus on nutrient-rich foods like fish, fruits, vegetables, and whole grains, which provide steady fuel throughout the day.
The time change can also impact focus and safety, especially during the first few days. Studies have noted an increase in traffic accidents immediately after the clocks shift, likely due to fatigue and reduced evening light. Give yourself extra time on the road, turn on headlights earlier, and pay close attention to pedestrians and cyclists. Parents may notice that children and pets need a few days to adjust as well, so keeping mealtimes and bedtimes consistent will help everyone ease into the new schedule.
Look on the bright side, even when it is dark
It helps to embrace the slower pace of the season rather than fight it. Summer is a time for activity and expansion, but fall and winter offer an opportunity to slow down and recharge. Use the darker evenings to cook wholesome meals, read a good book, or reflect on your goals. This natural rhythm of the year gives us both light and rest, action and stillness. We need both to stay balanced.
Even though I miss the bright evenings of summer, I remind myself that each season brings its own kind of beauty. The sunsets come earlier now, but they’re just as breathtaking. The leaves are changing, coloring the trees in brilliant shades of red, yellow, and amber. The air feels crisp and clean, and the beach and towns take on a peaceful quiet you simply can’t find in July. I find myself spending more time at home, catching up on projects and small chores I tend to put off during the long, sunny days of summer.
So, as we turn our clocks back and watch the sun dip below the horizon a little earlier each day, let’s find new ways to bring light into our lives. Take a walk at lunchtime, call a friend instead of scrolling online, and focus on gratitude for the moments of sunshine we do have. After all, living well is not about how many hours of daylight we get; it is about how we choose to use them.
Robin is a former television reporter for NBC News 40. She currently hosts a podcast and radio program called Living Well with Robin Stoloff. It airs Sundays at 10 AM on Lite 96.9. You can email Robin at livingwellwithrobin@gmail.com
